Help! I have chronic procrastination
Procrastination puts off what needs to be done in favour of short-term rewards. It’s common to feel anxious when we avoid tasks because the source of worry and fear is ignored but not forgotten. If you need procrastination help, here are some procrastination tips to grow your resilience and self-esteem.
What is chronic procrastination?
Chronic procrastination is constantly avoiding and putting off finishing tasks or responsibilities. Even when there are negative outcomes, we can continue to procrastinate. It makes sense that chronic procrastination is often one of the symptoms of ADHD and other mental health issues such as anxiety and depression.
It’s normal to suffer from procrastination and productivity problems. Sometimes we can avoid tasks, but when we continue to procrastinate, it’s a problem. When we avoid tasks, we feel initially better because the trigger that causes anxiety is forgotten. However, we know that eventually we still have to do it. This causes more stress, anxiety and dread. Often people want to end procrastination now and may seek online therapy for anxiety. As a psychotherapist, I let clients know that finding strategies to beat procrastination is a process and we should expect to improve procrastination habits gradually.
Common things we procrastinate on
Common things we procrastinate on include: going to the gym, paying bills, studying, cancelling subscriptions, going to the dentist or doctor, cleaning, dental flossing, household chores, eating healthily, doing a hobby, investing in ourselves spring cleaning etc.
A study showed that 41% of British people struggle to break free from their habit because they have lots of things going on in their lives, so it’s hard to focus on just one thing. Top habits that stop British people from focusing are: watching TV, snacking, checking unrelated emails, making a cold drink, online shopping, visiting news sites, looking at Instagram, doing non-urgent to-dos, and WhatsApp-ing friends.
Is chronic procrastination normal?
A study found 20-25% of adults worldwide experienced chronic procrastination. The issue was linked to anxiety, depression, self-esteem, ADHD, and poor study habits. Reasons for procrastination involve having poor impulse control while also being anxious.
This suggests that it’s quite common to procrastinate but this doesn’t make someone with chronic procrastination feel any better. When we procrastinate regularly, this affects our higher-level executive functions. This includes working memory, cognitive flexibility and inhibition control. Procrastination can also affect our planning (being goal-oriented), reasoning (creative thinking and simplifying bigger tasks), and problem-solving (how we overcome obstacles).
Avoidance coping is common in anxious people. It’s the “not-now” brain trying to escape what is hard or boring. The person avoids thinking about doing difficult things because of the anticipated struggle involved. Avoidance coping tries to avoid stressors but avoiding triggers in the short-term ensures long-term anxiety and stress. Often, the only way to ease anxiety is to face what we are trying to avoid, and finish it. This builds inner resilience to overcome setbacks and challenges. When we avoid doing hard things, we do not grow our skills or confidence, leading to self-esteem issues.
When we procrastinate regularly, this affects our higher-level executive functions. This includes working memory, cognitive flexibility and inhibition control.
Signs of chronic procrastination
Chronic procrastination can interfere with our daily life causing low self-esteem. This is because we don’t grow resilience, learn or grow. Signs of chronic procrastination include:
〰️ Prioritizing less important tasks and distracting oneself with easy tasks
〰️ being too stressed and overwhelmed to start anything
〰️ lack accountability for completing work
〰️ making excuses and not finishing tasks
〰️ lateness and lack of time-keeping
〰️ low self-esteem and confidence
〰️ nervousness and anxiety
〰️ lower productivity
Causes of procrastination
It’s normal to delay tasks in favour of instant rewards. Some may explain procrastination as due to laziness, distraction, boredom, or lack of willpower. Yet when procrastination is chronic and constant, there may be more serious underlying issues and causes. If you want to reduce and anxiety and limit procrastination it’s important to know the root causes of procrastination:
〰️ fear of failure: we may procrastinate when we don’t want to make mistakes or risk humiliation, rejection or abandonment. For example, if we have a bad boss who shouts at us when making a mistake, we may fear failure and not take risks.
〰️ perfectionism: having unrealistic and high expectations can increase anxiety and make us feel not good enough. When we don’t live up to our self-image we may procrastinate because we are afraid to fail or look bad to others.
〰️ anxiety: coping with anxiety and procrastination is challenging. Both go hand in hand as those with anxiety use avoidance coping and procrastination to avoid fears and worries. And yet, the task still needs to be done. Procrastination can erode self-belief and lead to self-doubt, stress and worry.
〰️ depression: when we feel helpless and hopeless we often procrastinate and do nothing. If we have a “learned helplessness” response (believing we will fail, no matter how hard we try) we may avoid and procrastinate. This is because we want to avoid the pain of failure and incompetence.
〰️ boredom: being bored can allow us to procrastinate and not want to do something. For example, if you’re a student studying something you don’t enjoy, you may procrastinate on a homework assignment.
〰️ ADHD: those with Attention Deficit Hyperactivity Disorder can have difficulty regulating emotions, being organised and concentrating. Executive functioning (flexible thinking, self-control and memory) and finishing tasks can also be challenging. Another symptom of ADHD is hyperfixation (becoming fixated) on a particular task. This means there is less time for other harder and tedious tasks.
How to stop procrastinating
Beyond the usual procrastination techniques (making SMART (Specific, Measurable, Achievable, Relevant, and Time-Bound) goals, breaking up the task, and using a Pomodoro timer) - here are some alternative procrastination solutions. In an online therapy session we may practice some of the following:
〰️ Balanced thoughts: Rather than having black-and-white thoughts, challenge these and replace them with more realistic thoughts that look to grey areas. This online CBT therapy technique is used in online therapy sessions with me. You’ll be able to replace negative thoughts with more realistic thoughts.
E.g. b+w thought: “I either win or fail” > balanced thought: “I am on my way to finishing and winning”
〰️ Exposure therapy: Rather than avoiding tasks we don’t like we can gradually expose ourselves to the task. This is a more realistic way to work.
E.g. If we have paperwork to do, put the papers somewhere we can see. This exposes us to what we’re avoiding, making it less intimidating.
〰️ Gamify boring tasks: Add some fun into your boring daily tasks. Suggestions include: adding treats if you finish, playing a competition with yourself, adding a timer, using a points system, trying the bullet journalling method, adding a visual progress tracker, adding motivational music playlists, competing against someone, or getting a productivity coach to enhance performance.
E.g. If there are bills you keep putting off, bunch tasks together and put a timer on
〰️ Decatastrophise: What are you making into worst-case scenarios? How are you coping and how could you cope more healthily?
E.g. catastrophising thought: “If I don’t finish I’m a failure” > Unhealthy coping: Stress eating > Healthy coping response: Drink a glass of water and go on a short walk
〰️ Procrastination record: In a day, note all your tasks and how long you spend on each. This includes procrastination pauses, triggers, and progress. Review it at the end of the day and highlight what you could do differently.
E.g. I realise I procrastinate when writing by social scrolling/ Do differently: Use my phone only on my breaks
〰️ Temptations: We all ask ourselves “how to increase productivity.” Yet temptations such as social scrolling, reading online news, or emails keep us procrastinating. By noting our temptations and potential obstacles to getting tasks done, we can prepare and face our fears (rather than avoidance coping). Visualise yourself doing the task, a temptation or obstacle popping up and choosing to stay focused. Let yourself feel proud that you overcame the obstacle. Breathe in and out and enhance the feeling in your body.
E.g. My top three temptations are watching Netflix, doing easy tasks, and making tea > Practice visualising these temptations happening but this time I know I don’t need to act on them [I only go to them in breaks - this makes me feel in control]
〰️ Flow state and acceptance: Create a flow state (a mental state where the person is immersed and completely focused on the task or activity) by limiting all distractions and doing one thing at a time. When thoughts like “I want to check my phone” crop up, instead of acting on them, accept the thought and let it disappear. Accept that focusing can be challenging but connect to your big why.
E.g. Do a 5-minute meditation before working to refocus your mind. Allow for distracting thoughts to come and go but go back to why this task is important.
〰️ 1 stupidly small action: Know what you’re avoiding and do 1 stupidly small action that moves you forwards.
E.g. Avoided task: going to the bank/ Stupidly small action: Find a time in my diary and schedule
💛 Need remote therapy for chronic procrastination? Contact me here to start online therapy today. You can also contact me via tel: +44 (0)7401699753 or email: therapywtanya@gmail.com
TL;DR
Procrastination is when we delay tasks in favour of short-term rewards, which leads to anxiety, stress and lower resilience.
Chronic procrastination is due to avoidance coping, catastrophising and feeling overwhelmed by worries and fears (associated with hard, boring or tedious tasks).
Causes include fear of failure, perfectionism, anxiety, depression, anxiety, boredom, and ADHD. Procrastination can affect self-esteem and executive functioning (working memory, cognitive flexibility and inhibition control).
Seeking online therapy? Book your 1 hour consultation here.
Want a quick chat? Email me: therapywtanya@gmail.com or phone me: +44(0)7401699753